OK workout, the negatives on the first 3 movements were 10 seconds per rep....

Been looking for a better shoulder movement for a while, but a friend told me to give kettlebell upright rows a go, they felt great, the weight distribution of the kettlebells made a big difference, completely different feel to the movement and absolutely no shoulder discomfort (compared with the BB or D-B).

Last edited by HIT Rob on Fri May 09, 2014 7:27 am, edited 1 time in total.

Been looking for a better shoulder movement for a while, but a friend told me to give kettlebell upright rows a go, they felt great, the weight distribution of the kettlebells made a big difference, completely different feel to the movement and absolutely no shoulder discomfort (compared with the BB or D-B).

Hmmmm good idea, I've been using barbell uprights for shoulders and it isn't comfortable on my wrists, shoulders or elbows ahha.

Been looking for a better shoulder movement for a while, but a friend told me to give kettlebell upright rows a go, they felt great, the weight distribution of the kettlebells made a big difference, completely different feel to the movement and absolutely no shoulder discomfort (compared with the BB or D-B).

Hmmmm good idea, I've been using barbell uprights for shoulders and it isn't comfortable on my wrists, shoulders or elbows ahha.

Hey Ross,

For years I've been looking for a better movement for the shoulder complex, upright rows and high pulls with the barbell or dumbbells (using different grips) irritates my shoulder joints, and with overhead presses, i feel the triceps give out before the delt's do. That being said, i don't feel an overhead press is necessary as the frontal delts get sufficient stimulation from movements such as Dips and Incline/Chest Presses. I like lateral raises (machine, cable or D-B), however because of the disadvantaged leverage, progress is very slow on them. Moreover my on the D-B and cable version my forearm extensor muscles give out before my delts do.

Because of how the resistance is distributed, i felt no joint discomfort and all the stress in the shoulder complex and traps. I first tried the movement with a D-B, buts its no were near as good as the KB.

Wow that's cool! I could use my weight plates to do these (they have hollowed out handles) and it would have the same effect, I suppose you would have to worry about your back getting jarred up dong them though.

Exhausting workout, really fatigued, however, my strength has went up in leaps and bounds since putting the emphasis on the negative portion of the rep, my arms are up a half inch:)) (now 17"flexed) Not massive by any means, but still, not bad for a stroke victim, with 3 herniated discs, a doggy kidney and an irregular heart beat lol...

Lower back has flared up badly this last week or so, had to really up my meds, so training wise, I've been using a static zero movement protocol to keep the major muscles groups stimulated. On the compound movements i held the resistance in the position of maximum motor arm, and in the full contracted position on the isolation movements. I went with just one static hold to failure per movement (lasting roughly 50-70 seconds).

Lower back has been a bit better than it was, but my doc has referred me to see a orthopedic to see if i would benefit from more drastic treatment (possibly surgery). Training wise, I've had to drop all upper body chest and shoulder pressing movements, they seem to be irritating my left elbow as i go through the mid point of the rep. Not to worry, there's always a way to work around these things:)

Well i cancelled my gym membership last week, from now on its just home gym training. Cant be bothered with packed out gyms anymore, push comes to shove i'll head down for the odd leg workout and just pay as i go.

I also started following the dietary advice from Dr Darden's (a HIT pioneer and researcher) new book "the bodyfat breakthrough" http://www.bodyfatbreakthrough.com/body ... ough/index, i got in touch with him recently, he recommend i consume a mere 1900 calories daily, he also recommend zero aerobic activity during this period. His research over the last 30 years has certainly debunked the myth that you can't lose more than 2lbs of fat per week.

So i've started to do the things i said i'd never do, ie counting calories, weighing food, and taking fortnightly bodyfat and bodypart measurements, its actually not that bad:))

Just got back from my doc's, since bringing omega 3 enriched eggs, some whole dairy products and fish back into my diet a few months back, low and behold my test levels are back at a good level, my good cholesterol has improved and my bad cholesterol is now near perfect. My doc's advice was "just keep doing what your doing". Well happy:)

On a side note - fuck Ancel Keyes and his bullshit lies and demonetization of saturated fat!!

Focusing purely on abbreviated / consolidated maximum intensity workouts again, no more low stress "pump" techniques, the only isolation exercises will be an ab or calf movement at the end of each movement. I'm also going back to using partial reps, from a deadstart position (can really feel the muscle fibers shift up threw the gears with deadstarts). The weakest range of motion / positions of disadvantaged leverage have not been kind to me over the years, moreover a "full range of motion" limits the amount of weight one can truly contract against, and thus reduces the intensity of the workout. Partials and statics for me are here to stay:)

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